When you will first start your ketogenic diet there will be many questions that will come in your mind such as what stuff should you buy.
What dishes are you going to make, is the food you are eating keto friendly?
Does the food you are eating have a lot of carbs in it?
A new diet can be quite hard and in order to follow it you need to follow a grocery list.
In this article, we will be sharing some of the keto food list and keto diet shopping list with you.
In order to follow the ketogenic diet, you need to have a proper keto diet shopping list.
The full list of a ketogenic diet goes on like this:
- Poultry, meat and fish
- Soy vegan protein
- Fats and dressings
- Nuts and seeds
- Vegetables and fruits
- Herbs and spices
It is better if you visit the grocery store with your mind made up.
This will help you not to forget to buy the stuff you need.
Make sure that you buy good quality food which helps in your ketogenic diet.
Start making the simple recipes in the beginning.
Once you are a pro, then go for the complicated recipes.
The perfect way is to plan three low carb meals for the day during a ketogenic diet.
You must know your goals, macros and have a well devised menu plan.
There is also the chance of getting a keto flu.
This occurs to people who have just started the ketogenic diet and get low on electrolytes and sodium.
Common symptoms of keto flu include nausea, cramps, cough etc. in order to avoid it, simply take a supplement called hi-lyte or the bone broth.
Keto Grocery List Meat and Poultry
You have to keep the fat content high and protein intake very moderate during a ketogenic diet.
The protein that you take should be very nutritious such as grass fed version of beef, lamb and wild fish.
Avoid taking the processed meats because of the excess sugar in them.
Your keto diet shopping list of meat should involve the following:
- red meat
- organ meat
- game meats
- ham and cold cuts
- all types of fish
- ostrich meat
Seafoods normally are very low in carbs but you should watch out for those which are high in carbs.
Fish are very good during a ketogenic diet because of the omega-3 fatty acids.
Some of the seafood like oysters and mussels have a lot of carbohydrates so try avoiding them.
Your keto diet shopping list of seafood should have the following items:
All these items are relatively low in carbs!
The soy vegan protein items for your keto diet shopping list must have the following items:
- soy milk
- silken tofu
- firm tofu
- soy nuts
All these items are relatively low in carbs and fit the criteria of the ketogenic diet.
Fats and Dressings
Not all fats are worth eating when you are in a ketogenic diet.
When fats are heated, they all are quite different.
Try just using the basic facts and for any kinds of dressings, check the amount of carbs they have.
- Grass-fed butter
- Coconut, plant, avocado and olive oils
- Extra virgin coconut oil
- Black olives
- Low carb dressings
If you do not have any allergy issues with the dairy products, so it is better to consume dairy during ketogenic diet.
You must include in dairy products in your keto diet shopping list.
Milk is high in carbs so should be taken in limited quantity.
However, heavy cream has less carbs and rich in the fat content so it should be taken.
Read the labels on the dairy products before buying them.
- Heavy cream
- Unsweetened almond milk
- Greek yogurt
- Full fat sour cream
- Half and half
These are the grocery items of the keto diet shopping list which you should take when on a ketogenic diet.
Cheese is the healthiest option when you are following the ketogenic diet.
They are high in fat yet very low in carbs and at the same time the healthiest option.
There are many kinds of cheeses which you can take for your keto diet.
- Gruyere cheese
- Blue cheese
- Provolone cheese
- Mozzarella cheese
- Fontina cheese
Nuts and Seeds
Nuts are relatively low in carbs however the carb content varies so select the one with the least amount of carbs.
Hazelnuts, pecans and macadamia nuts have the least amount of carbs.
Other nuts include:
- Sunflower seeds
- Almond butter
- Pumpkin seeds
- Pine nuts
- Pistachio nuts
- Peanut butter
Fruits and Vegetables
Low carb vegetables and fruits should be constantly taken during the ketogenic diet to be healthy.
Vegetables and fruits are also recommended for better digestion.
Vegetables also have carbs so the solution is to make your own fermented foods at home.
For the fruits, take them in limited quantities except for berries and avocados.
Herbs and Spices
All kinds of herbs and spices are low in carbs.
Just to make sure, read the labels to be confirm.
For drinks and liquids these are the items which should be in your keto diet shopping list:
- Unsweetened coconut milk
- Unsweetened cashew milk
- Unsweetened tea and coffee
- Sugar free creamer
You can even go for the zero carb alcoholic beverages.
Baking supplies and sweeteners
For the baking supplies and sweeteners, go for the extremely low carb ones.
However, these are not preffered much because of lack of nutrition.
The best kind of condiments are those made at home.
However, use them in small amounts.
Oils and fats
When practicing the ketogenic diet, you can look for those fats which are good versus those which are bad.
This will help you to intake only the good fats.
Apart from these, there are a few other items in the ketogenic diet list which you should take:
- Kale chips
- Hot sauces
- Red wine vinegar
- White vinegar
- Soya sauce
- Coconut flakes
- Balsamic vinegar
- Powdered gelatin
A grocery shopping list does not only save time for you but it also enables you to be firm to your eating and diet plans.
The following ketogenic grocery shopping list will give you the motivation to start with your diet.
It will also help you in to deciding what items should you take and what to not.
This keto diet shopping list will help you to organize your shopping list.
It will also help you to select the most keto friendly foods from the aisle.
Although, the food items that are mentioned above are low in carbs but there is always some effort required by you.
You should never pick up and use any item without reading its labels.
Most of the food when natural is low in carbs, but loaded with sugar when processed.
So, you should read the labels on the item very carefully and properly before purchasing them.
After that, you can begin with your ketogenic diet at home.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
HOW WOULD YOU RATE THIS ARTICLE?